Craving & Urge Management Guide

Understanding Cravings

Cravings are normal. They're not a sign you're failing. They're a sign you're healing—your brain is recalibrating. Cravings are temporary. They rise, peak, and fall. Average craving lasts 15-30 minutes. If you can delay 15 minutes, you can get through it.

Urge Surfing

Imagine your craving as an ocean wave. You don't fight it or dive under it. You surf it. You ride it out. The wave crests and falls. You stay on top.

Steps: 1) Notice the craving without judgment. 2) Observe it like a scientist. 3) Breathe. 4) Wait. 5) It passes.

Immediate Craving Busters

The 15-Minute Rule

Tell yourself: "I can use in 15 minutes if I still want to." Do something else. Usually, the craving passes.

Movement

Push-ups, running, dancing. Move until you're exhausted. Cravings need stillness to grow. Movement metabolizes them.

Cold Shower or Cold Water

A shocking stimulus interrupts the craving cycle. Ice cold water forces you present and activates your parasympathetic nervous system.

Call Your Person

Call someone immediately. Don't think about it. Just call. Connection kills cravings faster than anything else.

EAT (Eat, Activity, Talk)

Blood sugar drops fuel cravings. Eat protein immediately. Do an activity. Talk to someone. Protein stabilizes your body chemistry.

Remove Triggers

Leave the location. Change who you're with. Remove the trigger immediately. Don't fight the craving in the location that triggered it.

Your Craving Plan

My top 3 urge busters: 1) _____________ 2) _____________ 3) _____________

People I can call: _____________

Places I need to avoid: _____________

My mantra when craving hits: "_____________"